Chicken and Sausage Gumbo
Recipe from
Diabetic Living
This slow cooker recipe of classic Creole gumbo browns the flour in a skillet without fat so the final recipe has only 230 calories and 5 grams of fat per serving.
Servings:
8 (3/4-cup) servings
Ingredients
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1/3 cupall-purpose floursee savings
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1 14-ounce canreduced-sodium chicken brothsee savings
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2 cupschopped cooked chicken breast or turkey breast (10 ounces)see savings
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8 ouncessmoked turkey sausage links, quartered lengthwise and slicedsee savings
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2 cupssliced fresh okra or one 10-ounce package frozen cut okra, partially thawedsee savings
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1 cupwatersee savings
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1 cupcoarsely chopped onionsee savings
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1 cupcoarsely chopped red or green sweet peppersee savings
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1/2 cupsliced celerysee savings
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4 clovesgarlic, mincedsee savings
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1 teaspoondried thyme, crushedsee savings
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1/2 teaspoonground black peppersee savings
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1/4 teaspooncayenne peppersee savings
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3 cupshot cooked brown ricesee savings
Directions
1.
For roux: In a heavy medium saucepan, cook flour over medium heat about 6 minutes or until brown, stirring occasionally. Remove from heat; cool slightly. Gradually stir broth into flour. Cook and stir until thickened and bubbly.
2.
Pour thickened flour mixture into a 3 1/2- or 4-quart slow cooker. Add chicken, sausage, okra, the water, onion, sweet pepper, celery, garlic, thyme, black pepper, and cayenne pepper.
3.
Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours. Skim off fat. Serve gumbo over hot cooked brown rice. Makes 8 (3/4-cup) servings.
Nutrition information
Per serving: Calories 230, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 48 mg, Sodium 425 mg, Carbohydrate 27 g, Fiber 3 g, Protein 19 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable .5, Starch 1.5, Lean Meat 2.
Percent Daily Values are based on a 2,000 calorie diet
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